New weight-loss programs are introduced all the time, making yesterday's fad diets obsolete. Unfortunately, many weight-loss programs rely on circumstantial evidence and marketing claims. The most effective weight plan for a loss of 50 pounds combines exercise, good eating habits and setting goals. Avoid the fad diets and stick with the basics.
Myths
Plenty of weight-loss programs tout radical results in short amounts of time. These diet and exercise plans usually involve unconventional methods to achieve extreme results. Diets that limit you to one food group and exercises that require specialized equipment are almost always ineffective for long-term, effective weight loss. According to the Weight-Loss Information Network, these fad diets might not provide your body with a balanced source of nutrition.
Healthy Diet
The U.S. Department of Agriculture, or USDA, and the National Institutes of Health, NIH, recommend a healthy diet plan that includes reduced caloric intake and smaller portion size, setting realistic weight-loss goals, engaging in regular exercise and maintaining a diet of balanced nutrition. Following these steps will result in consistent weight loss that will help you lose 50 pounds and keep it off. MedlinePlus.com recommends a goal of not more than 2 pounds of weight loss per week. Following the USDA's weight-loss program recommendation, you could lose 50 pounds in 25 weeks, or about six months.
Regular Exercise
In addition to reducing portion sizes and overall caloric intake, exercise regularly to burn additional calories. Exercise uses extra energy, which comes from calories stored in fat. The best exercise for weight loss is cardiovascular aerobic exercise. Cardio workouts raise your heart rate for sustained periods, maximizing calories burned and helping you lose 50 pounds. Set a goal to complete a 20-minute cardio workout three times a week.
Balanced Nutrition
One of the problems with many fad diets is their skewed nutritional balances. Diets that require you to eat only one type of food leave your body deficient in other nutrients. The USDA recommends daily servings of grains, fruits, vegetables, dairy products and proteins. These different food groups provide your body with the nutrients and vitamins it needs to maintain healthy, efficient bodily functions. A healthy body is more capable of effective weight loss. After you reach your goal of losing 50 pounds, continue eating a balanced diet to help keep off the pounds and maintain a healthy lifestyle.
Reduced Caloric Intake and Portion Sizes
Your body requires calories for energy. Calories come from three main sources in food; carbohydrates, protein and fat. If you eat more calories than your body needs, you will gain weight. Eat fewer calories than your body needs and you will lose weight. Reducing the amount of calories you eat each day will help you lose 50 pounds. An effective way to help reduce calories is by reducing portion size. Eating small meals more frequently throughout the day will help maintain higher metabolic levels and reduce overall calories. There are 3,500 calories in a pound of fat. To lose a pound per week, reduce your daily calories by 500. To lose two pounds per week, reduce your daily caloric intake by 1,000 calories.
Considerations
Setting goals is an important -- and often overlooked -- part of successful weight loss. Determine how fast you want to lose the weight and set a realistic goal. Always consult your physician before beginning any new weight loss or exercise program.
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